AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)

SRCF Trucker Hats are now available! We have (had) three color options in grey, black, and black/white all with an embroidered logo on the right front. Hats are $20 and are the same brand and supplier that Rogue makes their logo hats with. There are not many left so grab yours before they go!

Two more individual Games events have been announced, including what will be the best event ever: the Snatch Speed Ladder.

“One of the best features of Bakballs is that you can use it while in bed!”

“And most of the people I used to test the Bakballs on found this size worked fine. Although there were several who found the ball itself was either a little too big or small, meaning they were simply unable to get the advertised benefit.”

Focus on the “Finish” in your olympic lifts. Full hip, knee, and ankle extension with your shoulders back behind the bar. This is the end of the “2nd Pull” and is vital to the jump portion of the lift. With speed through the middle and a strong finish you WILL hit a PR.

Are you a black Friday and Cyber Monday kind of person? If so then you might want to take advantage of some CrossFit deals that happen over the holiday for CF sites like Rogue Fitness, LifeAsRX, and Again Faster. They typically announce their deals on Facebook in advance as well as their websites and email.

Here’s one interesting giveaway from Again Faster Equipment: “In addition to Black Friday/Cyber Monday deals on equipment, we are also giving away a free year of CrossFit membership dues paid in full to one lucky individual. By making a purchase at AgainFaster.com starting November 23rd 12:00am EST through November 26th 11:59 EST you will automatically be entered to win.”

Announcing the SnoRidge CF “Deadlift” or Buskas T-shirt! Similar to the line of Rogue Fitness athlete T’s this design is for Coach Mark but is understated by not puttting a name on the shirt. If you are going to Regionals you can show your support for him by wearing this shirt! If you want then order in the box or on Facebook NLT tomorrow as the order is going in on Wednesday night (we need size and color). We will order some extra for stock.

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

BurpeesRow for CaloriesThrusters (65#/45#)Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.

We are now less than 4 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over three days. Our own Mark “Shark” Buskas will be representing for the second year in a row and we will be rooting for him! What does that mean for the schedule over that weekend?

We will be closed on Friday (5/25) and Saturday (5/26) so that we can be down at the Regionals not only as fans; but also as Mark’s cheering section leaders (M and Rona), Regionals Judge (Tom), Regionals Media Team (Moe), and Mark’s coach (Jeremy). This means no classes for those two days. We highly encourage everyone to try and come to watch Regionals, cheer on Mark and enjoy the Games experience a little closer to home.

Mark and his Shark Socks:

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD as we get closer. For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient (you don’t “win” it, you receive it) and what this classic Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits charity.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

I received an email tonight from the manager of the Reebok Outlet at North Bend letting me know that they will have a CrossFit store set up at Regionals with ReebokCF gear and shoes. Plenty of other vendors will likely be there but I know some of you were wanting to order shoes so you can try to get some there.

Where we previously had our “Elements” plan which consisted of 3 one hour sessions with a coach and then led to entry into our normal group classes as our starting point we have changed this to our new “OnRamp”. Our OnRamp is a program designed to allow for more instruction and coaching with beginners for a longer period of time. We feel this benefits the newcomer from feeling overwhelmed, intimidated, or reluctant to joining large group classes after they start. We think an extensive entry program can only help set up the new CrossFit athlete for longer term success.

SRCF OnRamp consists of the following:

6 one hour classes for 2 weeks (Tuesday and Thursday nights at 7pm and Saturdays at 8:30am)

Limited to 5 people per On Ramp in a group format class

Cost: $175 (plus tax) includes all 6 OnRamp Classes, remaining two weeks of month unlimited classes (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide

Classes run in order and only one make up class is allowed per OnRamp to be scheduled only as required. (As this is a small group instruction format, it is necessary to adjust your schedule to attend them all)

Instruction and coaching on the fundamental movements used in CrossFit. Our coaches are certified to teach, scale, and coach the proper mechanics, technique and standards of movement. We will COACH you. Not just turn on a timer and disappear.

We focus on drilling technique and safety before ramping your intensity levels or increasing weight

Each class ends with a CrossFit workout that will build upon what you have learned to date and is scaled appropriately to any fitness level

Review of the benefits of tracking your workouts and training, utilizing mobility and flexibility to aid in workout preparation and recovery, and basic overview to the types of CrossFit workout programming (metabolic conditioning, strength training, max effort/reps, etc.)

Introduction to the concepts and benefits of proper nutrition through our SRCF/Whole 9 Nutrition Guide that focuses on the benefits of the Paleolithic Diet and healthy, clean eating

Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan

Our first OnRamp begins next week on Tuesday night 1/10 at 7pm! If you know anyone who wants to start they can contact us via email at snoridgecrossfit@comcast.net or come in the gym.

Where we previously had our “Elements” plan which consisted of 3 one hour sessions with a coach and then led to entry into our normal group classes as our starting point we have changed this to our new “OnRamp”. Our OnRamp is a program designed to allow for more instruction and coaching with beginners for a longer period of time. We feel this benefits the newcomer from feeling overwhelmed, intimidated, or reluctant to joining large group classes after they start. We think an extensive entry program can only help set up the new CrossFit athlete for longer term success.

SRCF OnRamp consists of the following:

6 one hour classes for 2 weeks (Tuesday and Thursday nights at 7pm and Saturdays at 8:30am)

Limited to 5 people per On Ramp in a group format class

Cost: $175 (plus tax) includes all 6 OnRamp Classes, remaining two weeks of month (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide

Classes run in order and only one make up class is allowed per OnRamp to be scheduled only as required. (As this is a small group instruction format, it is necessary to adjust your schedule to attend them all)

Instruction and coaching on the fundamental movements used in CrossFit. Our coaches are certified to teach, scale, and coach the proper mechanics, technique and standards of movement. We will COACH you. Not just turn on a timer and disappear.

We focus on drilling technique and safety before ramping your intensity levels or increasing weight

Each class ends with a CrossFit workout that will build upon what you have learned to date and is scaled appropriately to any fitness level

Review of the benefits of tracking your workouts and training, utilizing mobility and flexibility to aid in workout preparation and recovery, and basic overview to the types of CrossFit workout programming (metabolic conditioning, strength training, max effort/reps, etc.)

Introduction to the concepts and benefits of proper nutrition through our SRCF/Whole 9 Nutrition Guide that focuses on the benefits of the Paleolithic Diet and healthy, clean eating

Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan

Our first OnRamp begins next week on Tuesday night 1/10 at 7pm! If you know anyone who wants to start they can contact us via email or cell phone or come in the gym.